Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 2 reps @ 21X1
Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.
Complete as many rounds and reps as possible in 14 minutes of:
20 Single-Arm Dumbbell Push Presses* (50/35 lbs)
10 Strict Pull-Ups